Quick Circuit Weight Train with Dumbbells

gregmiddag
gregmiddag Posts: 25 Member
in Fitness and Exercise
I started throwing this routine in once or twice a week. If you are crunched for time this can be done within 30 minutes or less and is a fantasic cardio exercise as well as muscle strengthening weight lifting. And can totally be done with dumbells if you wish.

I found this simple website which explains how to do the moves as well as other option if you want to change it up (this is no advertisement just an informative place to see dumbbell exercises, not sure if i can post that but there it is for now)

http://www.dumbbell-exercises.com/exercises/index.html

Do each of these moves back to back with little or no rest in between. But rest between "circuits" and do the circuit 3 or 4 times. Your heart will race and you will be soaked by the time your done :) I love it, works the entire upper body

Bench Press (Chest)
One Arm Row (Back)
Lateral Raise (Shoulders)
Tricep Kickback or Extension
Bicep Curl
Situps or Crunches

Rest and Repeat. I usually do 10-12 reps for each exercise

Its simple and can be changed up but I like it and thought id share

Replies

  • gregmiddag
    gregmiddag Posts: 25 Member
    bump
  • educatyion
    educatyion Posts: 31 Member
    As I start to weight train, this was quite helpful. Thanks and enjoy your day!!
  • Brent_J
    Brent_J Posts: 54
    That makes me tired just reading it!
  • Hendrix7
    Hendrix7 Posts: 1,903 Member
    How come you don't have any lower body exercises?

    Dumbell goblet squat
    Dumbell Snatch
    Dumbell rear foot elevated split squat
    Dumbell clean and press/thruster
    Dumbell Lunges
  • gregmiddag
    gregmiddag Posts: 25 Member
    I only posted for upper body. If you want to do lower body as well that is awesome to. For me personally i do alot of spin classes, running, stairs, raquetball, and that about takes care of my legs so far haha. I will occasionally throw in some leg lifting from time to time.
  • recee96
    recee96 Posts: 224 Member
    Thanks! I'm going to the gym today and I was wondering how will I weight train today. I will definitely take a look :)
  • ekking69
    ekking69 Posts: 44
    Suggestions for how to do this at home if you don't have a weight bench? What can I use to substitute for that?
  • gregmiddag
    gregmiddag Posts: 25 Member
    Suggestions for how to do this at home if you don't have a weight bench? What can I use to substitute for that?

    One of those stretchy exercise bands could work well for you. You can use it to give you resistance for just about any kind of workout, and they are inexpensive. I really don't know much about them I am afraid someone else can chime in. But you could google resistance band exercises to get the proper form and movement. Of course pushups (and its various forms), plank, situps, lunges, and squats are all great body weight exercises which done in a circuit would be a great workout without much equipment
  • ninerbuff
    ninerbuff Posts: 48,985 Member
    Circuits are for "muscle endurance" training and not strength training. Different muscle fibers being used between the two. Still good to do.

    A.C.E. Certified Personal/Group FitnessTrainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 28+ years and have studied kinesiology and nutrition
  • gregmiddag
    gregmiddag Posts: 25 Member
    And if you are looking for a deal on weights/dumbbells I have found awesome deals from people on craigslist or garage sales trying to sell their old stuff.
  • gregmiddag
    gregmiddag Posts: 25 Member
    Circuits are for "muscle endurance" training and not strength training. Different muscle fibers being used between the two. Still good to do.

    A.C.E. Certified Personal/Group FitnessTrainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 28+ years and have studied kinesiology and nutrition

    Would you mind explaining the difference with the muscle fibers? I am curious to know. I certainly understand that there is a difference and to actually build serious muscle a different type of workout is needed I am just wondering the science behind it. I like this circuit routine once a week as good cardio and muscle workout in one.
  • vtachycardia
    vtachycardia Posts: 374
    Suggestions for how to do this at home if you don't have a weight bench? What can I use to substitute for that?

    The floor
    A gym step
    bosu ball
    swiss ball
    end of a couch
  • ekking69
    ekking69 Posts: 44
    Suggestions for how to do this at home if you don't have a weight bench? What can I use to substitute for that?

    One of those stretchy exercise bands could work well for you. You can use it to give you resistance for just about any kind of workout, and they are inexpensive. I really don't know much about them I am afraid someone else can chime in. But you could google resistance band exercises to get the proper form and movement. Of course pushups (and its various forms), plank, situps, lunges, and squats are all great body weight exercises which done in a circuit would be a great workout without much equipment

    Actually - I have the dumbbells - just no hard surface to lie on to do the exercises, like you would have the weight bench at a gym.
  • ekking69
    ekking69 Posts: 44
    Suggestions for how to do this at home if you don't have a weight bench? What can I use to substitute for that?

    The floor
    A gym step
    bosu ball
    swiss ball
    end of a couch

    I have one of those exercise balls! I shall try that! Thanks - don't know why I didn't put that together in my head!
  • ErinBeth7
    ErinBeth7 Posts: 1,625 Member
    Thanks!! I've been looking for different exercises I could do with my weights!!
  • sk2775
    sk2775 Posts: 699 Member
    Great suggestions. Thanks.

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